Deadlift
(Fitness)
Build to a Moderate 10 Unbroken Deadlifts
(Pause 1 second on the floor each rep, no bounce)
Then 3 Sets of 10 at 80%
(Comp)
Build to a Heavy 10 No Touch Deadlifts
(Keep bar 1″ from the floor at the bottom)
Then 3 Sets of 10 at 80%
Accessory: 3 Sets
15 Banded Hamstring Curls
(0:30 Rest)
10 Single Arm DB High Pulls w/Controlled eccentric
(0:30 Rest)
3 Box Jumps for max height box
(0:30 Rest)
0:30 Weighted Lunge Hold per side
(0:30 Rest)